- Alright viewers, greetings, greetings.
Bob, Sam.
Today we're gonna talk about the, look at this.
- The glut med.
- Glut med.
No, it's the gluteus medius muscle.
This is where it's located and we're gonna show you this.
The thing about this muscle is it's incredibly important
for your stability of your walking.
It makes your back and your hips work properly.
Five exercises all done in the standing position.
No awkward laying down on twisted up pretzel stuff.
- Very important.
- Hold on 9.3 seconds, we'll show you them.
♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
Okay, so we've got the glute medius muscle here.
It's like a big fan.
The fibers run this direction and when it contracts
it actually abducts or pulls your leg out like this.
It also stabilizes the the humeral head with rotation
and it also stabilizes. - The femoral ahead.
- What'd I say?
- Humeral. - Humeral.
Yeah, we're at the wrong part of the body.
Alright, we better get onto the exercises.
We're gonna show you five different ways to do this
all in the standing position.
Only pick out probably one or two
that are gonna work well for you.
Oh, is he in your way?
Yeah, we make sure we can get Bob in there.
Alright, hold on one second.
Okay, we're going to shoot for 10 to 15 repetitions.
These all can be done with very inexpensive equipment.
First of all, standing hip abduction like this.
Make sure your toe is pointed straight out in front.
Not like this, okay?
You know if you need some balance help
or you're using a walker, Bob's demonstrating this.
It works very well with that.
If it's too easy and you can get 15 without any problem,
simply put an ankle weight on your ankle like Bob has here,
and that's gonna offer some, offer more resistance.
Now these work really well
if you happen to have these little loop bands.
I need something to hold onto.
Whoa, that makes a big difference.
Simply adjust by going up higher makes it easier.
- Sure.
- Boy, that's a nice deal.
Okay, number two.
This is a real nice one.
Again, if you have the small loop band,
we're going to get in this position,
bend the knees slightly.
You may need something, a cane or a stick,
a stick, whatever to maintain balance.
It's up to you.
And simply slowly sidestep.
Good tall position with the shoulders.
Notice my shoulders are back.
I'm not rounded over and work that.
- So good posture.
- Exactly.
Again, to make it more difficult
simply go around your ankles
and that makes a tremendous increase in resistance.
You'll do fine.
Again, I usually go five to 10 feet right to left.
- Be safe.
- You'll feel these muscles work.
Yeah, be safe.
Don't advance to a more. - Don't fall.
- Difficult one, yeah.
We won't permit falls on our program.
Okay, so again, if you are using a cane or a walker
the one we just showed
and all the rest of them are gonna be too difficult,
make sure you do not try them.
If you're feeling like your balance is very good,
you don't need any assistive device,
these large loop bands can really do some wonderful
additions to your exercise.
Simply go like this, like this.
Get a little pre-stretch.
If you wanna make it more difficult
simply pull up on it while you do this one.
And it's the same exercise, it's just different.
And this one, I remember I showed a friend this
and he said oh, it doesn't look too hard.
He start doing it and he had a good.
- Surprise, surprise.
- Yeah, surprise, surprise, it really does a nice job.
- Yeah, Brad makes it look easy.
- You can do it walking.
I'm gonna get a little less resistance.
And again, you can do these as well.
And you're working your balance.
Ah, I'm getting tired, Bob.
- Be safe.
- Okay, let's go to the next one.
- No falling on our watch.
- That's right.
It's not our fault.
Alright, this is a real nice option.
You don't need anything except for steps and a handrail.
So what you're gonna do is stand in this position
relative to the steps.
One leg will be hanging off, the other one here.
You're going to lock this knee out straight,
has to be maintained that position.
Up tall with good posture, shoulders back.
And what we're going to do is allow the right foot
to go towards the floor without bending the opposite knee.
Again, keep it locked.
Go down.
And now if you look at what's happening right here,
it's going up and down about three inches
or whatever it may be.
- You're working the left side, right?
- Yes, this is the hip abductor that's working.
This is a real nice exercise.
It's so relative.
If you have that awkward gait walking back and forth,
that trendelenberg we call that.
I would highly recommend this one.
And it's real, again, you don't need any, it's safe.
You don't need any equipment
except for stairs and a handrail.
Do 10 to 15.
Do both sides.
If you got a weak side work, the weak side more.
Okay, now this last one is more advanced for those people
with good balance and pretty good mobility.
You're gonna need a large loop like this
and you're gonna need to attach it to something
about waist level.
You can go around a bed post, a handrail on a stairs.
We're using the wall anchor.
Attach it one way or another to something solid.
You could have someone hold it if you trust them.
(chuckling)
Put it around so it goes right about your belt line,
not at your waist, but at the belt or just below the belt.
Get some resistance on.
I'm gonna use the stick here for balance.
It's up to you if you need it.
All your weight or a vast majority of your weight
is gonna be on the right leg.
Or in other words the leg closest to the wall, okay?
This one is just going to be touching.
And what you're gonna do is think about shifting your hips
away from the wall and then back to the wall.
You again with this one too, like the steps,
this knee that you got the weight on,
needs to be locked out and straight.
And it stays that way throughout the whole exercise.
And we go here and back.
- So you are working the right hip right?
- Exactly, this right hip abductor.
You will feel it start to get tired.
- Start to burn.
- Yep, exactly.
And of course you can just simply turn this way.
- And get the other side.
- Yeah.
I feel like maybe I'm preparing for.
- Hula.
- Yeah, hula hooping or one of those dancers from Hawaii.
You know what I'm talking about, yeah.
- Hula dance.
- Alright, so those are nice five standing exercises
for those hip abductors.
You'll be walking straight as an arrow,
back will feel better.
And once again Bob.
- And I'm gonna burn away in my eyes.
Burn my eyes after seeing that.
- Oh yeah.
That was something that people did not need to see.
It's a family show and I forgot about that.
Take care, have a good day.
(gentle music)